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  6. Bean raw vs. Black turtle bean

Bean raw vs. Black turtle bean — In-Depth Nutrition Comparison

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How are bean raw and black turtle bean different?

  • Bean raw has more folate, copper, selenium, vitamin B1, phosphorus, manganese, vitamin B6, magnesium, fiber, and potassium than black turtle bean.
  • Daily need coverage for folate for bean raw is 110% higher.
  • Bean raw contains 23 times more selenium than black turtle bean. While bean raw contains 27.9µg of selenium, black turtle bean contains only 1.2µg.
  • Black turtle bean has a lower glycemic index (20) than bean raw (33).

Beans, pinto, mature seeds, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Bean raw vs Black turtle bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +259.2%
Contains more CalciumCalcium +105.5%
Contains more PotassiumPotassium +221.7%
Contains more IronIron +77.9%
Contains more CopperCopper +232%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +170.4%
Contains more ManganeseManganese +251.1%
Contains more SeleniumSelenium +2225%
Contains less SodiumSodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +216.9%
Contains more Vitamin B2Vitamin B2 +278.6%
Contains more Vitamin B3Vitamin B3 +122.8%
Contains more Vitamin B5Vitamin B5 +201.9%
Contains more Vitamin B6Vitamin B6 +515.6%
Contains more Vitamin KVitamin K +69.7%
Contains more FolateFolate +510.5%
Contains more CholineCholine +103.1%
Contains more Vitamin EVitamin E +314.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Black turtle bean DV% diff.
Folate 525µg 86µg 110%
Copper 0.893mg 0.269mg 69%
Selenium 27.9µg 1.2µg 49%
Vitamin B1 0.713mg 0.225mg 41%
Phosphorus 411mg 152mg 37%
Manganese 1.148mg 0.327mg 36%
Vitamin B6 0.474mg 0.077mg 31%
Magnesium 176mg 49mg 30%
Fiber 15.5g 8.3g 29%
Iron 5.07mg 2.85mg 28%
Potassium 1393mg 433mg 28%
Protein 21.42g 8.18g 26%
Zinc 2.28mg 0.76mg 14%
Starch 34.17g 14%
Carbs 62.55g 24.35g 13%
Vitamin B2 0.212mg 0.056mg 12%
Vitamin B5 0.785mg 0.26mg 11%
Calories 347kcal 130kcal 11%
Vitamin C 6.3mg 0mg 7%
Calcium 113mg 55mg 6%
Choline 66.2mg 32.6mg 6%
Vitamin E 0.21mg 0.87mg 4%
Vitamin B3 1.174mg 0.527mg 4%
Polyunsaturated fat 0.407g 0.149g 2%
Vitamin K 5.6µg 3.3µg 2%
Fats 1.23g 0.35g 1%
Saturated fat 0.235g 0.089g 1%
Net carbs 47.05g 16.05g N/A
Sugar 2.11g 0.32g N/A
Sodium 12mg 3mg 0%
Monounsaturated fat 0.229g 0.03g 0%
Tryptophan 0.237mg 0.097mg 0%
Threonine 0.81mg 0.344mg 0%
Isoleucine 0.871mg 0.361mg 0%
Leucine 1.558mg 0.653mg 0%
Lysine 1.356mg 0.562mg 0%
Methionine 0.259mg 0.123mg 0%
Phenylalanine 1.095mg 0.442mg 0%
Valine 0.998mg 0.428mg 0%
Histidine 0.556mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +161.9%
Contains more FatsFats +251.4%
Contains more CarbsCarbs +156.9%
Contains more OtherOther +151.4%
Contains more WaterWater +480.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +663.3%
Contains more Poly. FatPolyunsaturated fat +173.2%
Contains less Sat. FatSaturated fat -62.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.